Reset between reps.
1min rest between sets.
Record weights and other details.

1 rep with tempo, 2 reps with free tempo.

4x 4min AMRAP 2min tauko

1)
20 KP-tempausta
15 Leukaa/C2B
Amrap: Tuplat/Sinkut

2)
20 Istumaannousua
15 Punnerrusta
Amrap: Kalorit

Tulos: Kalorit ja naruhypyt

2 x AMRAP 8min

4 power clean@70/45kg
8 pull up
30 DU

rest 3min between amraps

10 Rounds For Time:
8 Deadlifts 85/60kg
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run

Metcon (reps)

AMRAP in 12 minutes of:
12 HR Push-ups
6 DB Hang clean and jerk, right arm
6 DB Hang clean and jerk, left arm
12 CTB Pull-ups

M: 22,5kg N: 15kg DB

Accessory:
4 Rounds of:
8-12 Snatch grip press behind the neck
8-12 Pendlay row
8-12 Ring dips

Metcon (reps)

With partner AMRAP in 25 minutes of:
5 KB Taters 32/24kg
3 Burpee box jump overs 30/24”
1 Squat clean 100/70kg

*You go, I go.

Skill - Box jump

In 12 minutes build up to a high box jump for the day. Aim for around 12-15 high box jumps total.

Metcon (time)

For time:
21-15-9 Box jumps 30/24”
42-30-18 Lunge steps, alt. legs
84-60-36 Double-unders*

*10 burpees to 15cm target above reach if you can’t do the set of DU’s unbroken.
Timecap: 16 minutes

Accessory:
100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

Weightlifting - jerk

Build up to heaviest weight for the day in a complex of 1 clean + 2 jerks.

• 2 x same weight before adding more weight on the barbell.

“Elizabeth”
21-15-9 reps for time:
Squat clean 60/40kg
Ring-dips